After Saturday's workout, I started to feel the onset of overtraining. I have a tendency to overtrain, and that's my biggest downfall in achieving my goals. I end up breaking down my muscles instead of creating them due to too much training and inadequate fuelling and rest. Thus, I had to sit down and plan my schedule well for this week.
Monday Push Workout:
Set 1: Elevated Push ups (30-15-15) + Shove off (19-14-19)
Set 2: 10kg Military Press (13-12-10) + 10kg Reverse flyes (15-13-12)
Set 3: Close Push ups (10-10-15) + Dips (10-9-12)
Tuesday Legs Workout
Set 1: 1-legged Squat (15-15-13) + Jump Squats (16-18-17)
Set 2: 10kg Side Lunges (22-20-23) + 10kg Back Lunges (26-12-15)
Set 3: 5kg 1-legged Stiff Legged Deadlift (10-11-12) + Box jump[Use a stool or step] (12-12-11)
+
20kg Bent over rows 8 reps x 3 sets
Thursday Pull Workout
Set 1: Assisted Pull ups (12-10-19) + Seated Rows (14-12-11)
Set 2: Slow Seated Rows (7-8-12) + Incline pull ups (13-14-12)
Set 3: Reverse grip incline pull ups with feet elevated on stool (9-12-13) + Seated Rows[Palms up] (11-10-8)
Friday Core Workout
Set 1: Hanging leg lifts (13-15-15) + Iron cross (10-20-20)
Set 2: Bridge (17-17-13) + Superman (30s hold x3)
Set 3: 5kg V-ups (32- 19-15) + 5kg Russian Twists (47-44-46)
Notes:
For last week, I added in extra hanging leg raises on Friday evening, and an extra heavy leg day on Saturday.
I will be using these same workouts this week.
Saturday Leg Day
18 kg Walking Lunges 20x
20kg Stiff Deadlifts 10x3 sets
20kg Plie Squats 10x3sets
Will update you guys again. In the mean time, happy training!
For low-cost personal training services and other enquires, please feel free to email me at ophelia.rei@gmail.com!
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